[UConnJulie]

I can totally relate! You will do well to focus first on exercises that reduce your symptoms (probably the extension exercises pictured above) then once your symptoms are managable, start to work on mobility, corrective exercise, isolated strengthening of those things that are weak (especially if there is a significant strength difference from left to right), and reactivating those muscles who do not easily activate (and thus promote compensations). Once everything is functioning more properly, you will be well-served by a program like NROL or BOM or whatever ... please ask if you have any specific questions, or if your symptoms don't easily subside with the McKenzie exercises.